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MILITARY/SHOULDER
PRESS - DUMBBELL
 MPEG:
Shoulder Dumbbell Press - Front view
MPEG:
Shoulder Dumbbell Press - Side view
CORRECT FORM
1)
Hold onto two dumbbells while standing and sit down. Rest the
dumbbells on your thighs.
If lifting heavy weight, have someone hand the dumbbells to
you. Lift them up into the position shown. |
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is highly recommended that you have a spotter to assist in lifting
the dumbbells off of the ground into the position shown to prevent
lower back strain and injury. |
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3)
Push explosively upward. At the mid-range of the movement,
your elbows should be bent about 90 degrees. Bending them
more (dumbbells are closer to your head) will result in less
deltoid work.
Lift until
your elbows are fully extended, however do not lock your elbows
at the top. |
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5)
Inhale as you lower the weight, exhale as you lift the weight.
6) You
should feel fatigue in the deltoid muscle and mildly in the
upper trapezius. If you feel this anywhere else (i.e. pain
inside the shoulder), there is a problem and you should seek
medical advice.
7) This
exercise can also be done in standing. This is more dangerous
and therefore your spotter should be very alert. |
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MUSCLES USED
SAFETY
CONSIDERATIONS/PRECAUTIONS
Although the dumbbell
military press is an excellent exercise, it can cause common problems
if done incorrectly. First, be sure to keep your wrists only slightly
bent. Often, people will allow them to bend far backward as the weight
is brought downward. This puts excessive strain on the wrist ligaments
and carpal tunnel.
Second, do not
ignore pain. If you have even any type of shoulder problem (i.e.
chronic rotator cuff strain, small labral tear, bursitis, tendonitis,
impingement syndrome) military presses will almost always bring
it out! If you have pain anywhere or feel anything other than
deltoid or mild upper trapezius fatigue, stop and consult a physician.
EFFECTIVENESS
The dumbbell shoulder
press is an excellent exercise for developing shoulder strength and
power. It is an essential part of training for most power sports
and can enhance many activities.
Performing the
exercise in standing requires more stabilization of your legs, abdominals
and most muscles in the body, and therefore will have more carry-over
to sports specific strength.
The dumbbell version is recommended over barbell
military presses because the arms can move in a more natural
path.
Commonly, many
lifters will push the weights up and touch them together. Doing this
actually gives the deltoid a slight rest because the torque on the
shoulders has been decreased. If you do this, try to contract your
deltoid muscles at the top to keep it under tension.
HELPFUL
WITH TRAINING FOR
Football, Basketball,
Baseball, Hockey, Track and Field, Throwing sports, Tennis, Boxing,
Wrestling, Martial arts. |
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